8 Best Aerobic Stepper Exercises in 2023
Step aerobics offers the advantages of a high-intensity cardio workout while minimizing stress on your joints. This exercise routine enhances overall fitness by strengthening muscles, reducing body fat, and improving cardiovascular health. Additionally, it is an effective calorie-burning activity, making it an excellent choice for maintaining your desired body weight.
Are you curious about the advantages of incorporating aerobic stepper exercises into your fitness routine? Would you like to discover some of the top stepper exercises that you can easily perform from the comfort of your home? If so, this fitness guide is just what you need. Continue reading to explore the benefits and learn how to elevate your workouts with aerobic stepper exercises.
What is a Aerobic Stepper
An aerobic stepper, a versatile fitness tool, which focuses on elevating workouts and boosting cardiovascular endurance. Typically constructed with durable materials like plastic or rubber, the aerobic stepper features an adjustable platform height, allowing individuals to tailor the intensity of their exercises according to their fitness level. While frequently employed in aerobic and step aerobics classes, these steppers offer a wide range of exercise possibilities beyond step movements, making them invaluable for both cardio and strength-building workouts.
Additionally, the lightweight and portable nature of aerobic steppers makes them convenient for home workouts or fitness classes at the gym. Embracing an aerobic stepper in your fitness routine brings variety and intensity to your workouts, ultimately improving cardiovascular fitness, coordination, and muscle strength. Whether you're well-versed in step aerobics or just starting, an aerobic stepper proves to be an efficient tool to achieve your fitness goals with ease.
Step Aerobics Exercises Benefits
Step aerobics offers a multitude of benefits that go beyond just a High-intensity Cardio Workout. With the added advantage of exercising on an incline, you can burn more calories, build strength, and enhance coordination. Let's dive deeper into each of these wonderful advantages below.
Step aerobics is a calorie-blasting powerhouse, making it an ideal choice for weight loss or maintenance. The elevated step intensifies your heart rate and challenges your legs as you step, resulting in even more calorie burn!
Engage and sculpt your entire body by incorporating lower body, upper body, and core exercises on the aerobic step. Elevate your workout routine with challenging strength moves like elevated back lunges, step squats, pushups, and mountain climbers for a dynamic full-body workout.
Boost Your Mood
Prepare to feel fantastic and exude confidence! Aerobic step workouts have been shown to uplift mood and increase energy levels, offering a rejuvenating and uplifting experience.
Improve Balance & Agility
Step aerobics provides an excellent opportunity to enhance your balance and agility. With each step, your body engages in maintaining balance, fostering stability and confidence. As you progress, incorporating more challenging step combinations into your routine will enhance your coordination and agility, taking your fitness to new heights.
Basic Step Aerobics Routines
1. Side-to-Side Lateral Squat
- Stand tall with feet shoulder-width apart.
- Lower hips back and execute a squat.
- Rise back up and take a small step to the side.
- Perform another squat.
- Repeat side-to-side movement until completing the set.
- Return to the starting position after each repetition.
Purpose: Performing side-to-side squats engages multiple muscle groups simultaneously, targeting the legs, glutes, and core. This compound exercise not only enhances strength but also boosts flexibility.
Workout Plan: Aim for a 30-second to 1-minute set or perform 20 repetitions of these exercises. For a comprehensive lower body workout, consider combining the squats with alternating side lunges, which will engage various muscle groups and enhance the effectiveness of your routine.
Target Muscle: glutes, quads and hamstrings.
2. Lateral Step-up
- Place one foot on the stepper and keep the other foot on the floor.
- Use primarily the raised leg and minimal assistance from the other leg to push through the entire foot and stand up on the stepper.
- Carefully step back down to the starting position in a controlled manner.
Purpose: The lateral step-up is a versatile leg strength exercise suitable for various training purposes. For experienced and strong athletes, it can serve as a primary leg strength exercise. Athletes looking to improve strength balance and hip stability can use it as an accessory exercise. Additionally, it can be beneficial as a rehab exercise, often incorporating assisted slow eccentrics.
Wokout Plan: When performing the lateral step-up as a strength exercise with heavier loading, aim for a lower number of repetitions, typically ranging from 3 to 6. On the other hand, for an accessory or rehab exercise with limited or no weight, opt for a higher number of repetitions, typically ranging from 8 to 15.
Target Muscle: glutes, hamstrings, calves, and core.
3. Aerobic Stepper Up Downs
- Step onto the platform with your right foot.
- Raise your left foot onto the stepper.
- Step down backward with your right foot.
- Step down backward with your left foot.
- Repeat this sequence in a fluid and continuous motion for an effective cardiovascular workout and engagement of various leg muscles.
Purpose: Step aerobics is a comprehensive workout that targets multiple muscle groups, including the legs, upper body, and core, effectively enhancing both strength and flexibility. Moreover, the exercises also contribute to improving balance, coordination, and agility, fostering overall physical dexterity. Furthermore, step aerobics plays a vital role in managing blood pressure and diabetes, making it a valuable exercise option for those dealing with these health conditions.
Workout Plan: To promote muscle growth, aim for 2 to 3 sets of 8 to 10 reps per leg using a moderate weight. For enhancing balance, perform 2 sets of 5 to 8 reps with a very slow tempo. If you're a beginner, start with 2 sets of 10 reps without adding any additional weight.
Target Muscle: legs, buttocks, gluteal muscles.
4. Mountain Climbers
- Get into a plank position with even weight distribution between your hands and toes.
- Ensure proper form with hands shoulder-width apart, a flat back, engaged abs, and an aligned head.
- Swiftly pull your right knee into your chest as far as possible.
- Quickly switch legs and bring the left knee in while extending the right leg back.
- Keep your hips down and continue running your knees in and out as far and fast as you can.
- Remember to alternate inhaling and exhaling with each leg change.
Purpose: Mountain climbers are great for building cardio endurance, core strength, and agility. As you perform the move, your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest of your body. And because it's a Cardio Exercise, you'll get heart health benefits and burn calories.
Workout Plan: For beginners, it is recommended to complete 10-20 reps per leg, in 4 sets, three times a week. Intermediate level athletes are encouraged to aim for 21-60 reps, in 4 sets, three times a week. For those at an advanced level, the target is 61-100 reps or more, still in 4 sets, three times a week.
Target Muscle: Shoulders, arms, chest.
5. Burpee Step Up
- Stand in a squat position with knees bent, back straight, and feet shoulder-width apart.
- Lower your hands to the floor and kick your feet back to assume a pushup position, maintaining a straight line from head to heels.
- Execute a controlled pushup without allowing your back to sag or buttocks to rise.
- Follow it up with a frog kick, jumping your feet back to the starting position.
- Stand up and raise your arms overhead, then swiftly jump into the air, returning to the starting position upon landing with knees bent.
- As soon as your feet touch down, transition into a squat position to begin another repetition.
Purpose: Burpees are a highly effective exercise that not only burns calories but also utilizes your body weight for resistance. This full-body calisthenics workout targets both the lower and upper body, aiming to build muscle strength and endurance. By incorporating burpees into your fitness routine, you can boost your cardio fitness and effectively burn fat.
Workout Plan: When performing burpees, aim for 10 or 15 reps per set. If you're doing a single set, you can push yourself beyond this number. However, if you plan to do multiple sets, it is beneficial to stick to this rep range. Rest for 30 seconds to a minute between sets before starting the next round. A good goal is to complete three to four sets in this manner to optimize the effectiveness of your workout.
Target Muscle: Legs, hips, buttocks, abdomen, arms, chest, and shoulders
6. Raised Glute Bridges
- Lay down on your back with knees bent and feet flat on the stepper, hip-width apart, and toes pointed straight ahead.
- Position your arms by your sides with palms facing up towards the ceiling.
- Ensure your heels are about 6-8 inches away from your glutes.
- Engage your glutes and abs, and lift your hips towards the ceiling until your body forms a straight line from knee to hip to shoulder, avoiding any arching of the back.
- Hold the top position, squeezing your glutes tightly for two seconds.
- With controlled movements, lower your hips back down to the floor, maintaining tension in the glutes and abs throughout the descent.
Purpose: Glute bridges are a highly beneficial exercise that serves multiple purposes in your fitness routine. By incorporating glute bridges, you can enhance core stability, strengthen your glutes, and improve overall exercise form and function. When utilized as a stabilization exercise, glute bridges activate and train the glutes to function optimally in other movements, such as squats, deadlifts, walking, and running. This helps improve your performance and reduces the risk of injury during these activities.
Workout Plan: The ideal number of repetitions and sets in your workout routine depends on your fitness level and objectives. As a general guideline, targeting 2-3 sets of 10-15 repetitions, 2-3 times per week is recommended. However, if you are a beginner, it's crucial to start at a manageable pace and progressively increase the number of repetitions and sets as your strength and endurance improve.
Target Muscle: Glutes, hamstrings, quads.
7. Hop and Jack
- Stand with the stepper in front of you and position your feet wider than shoulder-width apart.
- Perform a small jump, bringing your feet together until they touch, and then jump back out. Repeat this movement twice.
- Jump forward onto the stepper with both feet, landing with your feet shoulder-width apart.
- As you land on the stepper, squat down with your arms in front of you and your hands together. Try to lower yourself as low as you can safely go.
- Spring back off the stepper and return to the starting position.
Purpose: Engaging in these simple exercises will enhance the body's stamina and overall endurance. Moreover, they promote increased flexibility, leading to improved circulation and mobility. During jumping jacks, you challenge your body against the force of gravity, further intensifying the workout.
Workout Plan: If you're a beginner, perform 10-20 reps of each exercise for 5 sets, three times a week. Intermediate athletes should aim for 21-80 reps, completing 4 sets, three times a week. For advanced athletes, push your limits with 81 or more reps, also doing 4 sets, three times a week.
Target Muscle: glutes, quadriceps, hip flexors, and calves.
8. Straight Arm Plank Ups
- Position the box horizontally on the floor.
- Assume a press position with your hands placed on either side of the stepper and your chest centered over the middle of the stepper.
- Place one hand firmly onto the stepper and use it to leverage your other arm onto the Stepper.
- After completing the movement with one hand on the stepper, remove one hand at a time and return them to the floor.
- Repeat the exercise, ensuring to alternate which hand is placed onto the stepper in each repetition.
Purpose: Straight arm plank-ups are an excellent and dynamic step exercise, particularly beneficial for seniors and individuals seeking to strengthen their core without relying on specialized equipment. This exercise serves as a solid foundation for enhancing your triceps and chest muscles while placing significant emphasis on strengthening your core. It's a versatile and effective exercise that contributes to overall body strength and stability.
Workout Plan: Performing plank exercises in intervals, hold the plank position for 10 seconds, followed by a relaxation period of five to 10 seconds. Afterward, re-engage the plank position for another 10 seconds and continue repeating this sequence for three to six sets.
Target Muscle: Triceps, core like abs, transverse abdominis.